Silken Tofu vs. White Beans
Nutrition comparison of Silken Tofu and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
silken tofu
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in silken tofu and white beans:
- Both silken tofu and white beans are high in calcium.
- Silken tofu has 16.9 times less carbohydrates than white bean.
- White bean has more thiamin and pantothenic acid, however, silken tofu contains more niacin.
- White bean is a great source of iron.
- White bean is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and silken tofu has 46% less calories than white bean - silken tofu has 61 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, silken tofu is heavier in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Silken tofu has a macronutrient ratio of 43:7:50 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Silken Tofu | White Beans | |
|---|---|---|
| Protein | 43% | 25% |
| Carbohydrates | 7% | 73% |
| Fat | 50% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Silken tofu has 16.9 times less carbohydrates than white bean - silken tofu has 1.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 23 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Silken tofu and white beans contain similar amounts of sugar - silken tofu has 0.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Silken tofu and white beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both silken tofu and white beans are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Silken tofu and white beans contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Silken tofu and white beans contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Silken tofu and white beans contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Silken tofu and white beans contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
White bean has more thiamin and pantothenic acid, however, silken tofu contains more niacin. Both silken tofu and white beans contain significant amounts of riboflavin, Vitamin B6 and folate.
| Silken Tofu | White Beans | |
|---|---|---|
| Thiamin | 0.047 MG | 0.096 MG |
| Riboflavin | 0.037 MG | 0.037 MG |
| Niacin | 0.535 MG | 0.113 MG |
| Pantothenic acid | 0.051 MG | 0.185 MG |
| Vitamin B6 | 0.052 MG | 0.075 MG |
| Folate | 44 UG | 65 UG |
Minerals
calcium
Both silken tofu and white beans are high in calcium. Silken tofu has 52% more calcium than white bean - silken tofu has 111mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 169% more iron than silken tofu - silken tofu has 1.1mg of iron per 100 grams and white bean has 3mg of iron.
potassium
White bean is an excellent source of potassium and it has 278% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, silken tofu has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Silken Tofu | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.246 G | 0.056 G |
| Total | 0.246 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than white bean per 100 grams.
| Silken Tofu | White Beans | |
|---|---|---|
| linoleic acid | 1.835 G | 0.067 G |
| Total | 1.835 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) and White Beans (Beans, white, mature seeds, canned) .
Silken Tofu g
()
|
Daily Values (%) |
White Beans g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does silken tofu or white beans contain more calories in 100 grams?White bean is high in calories and silken tofu has 50% less calories than white bean - silken tofu has 61 calories in 100g and white bean has 114 calories.
Is silken tofu or white beans better for protein?
Silken tofu and white beans contain similar amounts of protein - silken tofu has 7.2g of protein per 100 grams and white bean has 7.3g of protein.
Does silken tofu or white beans have more carbohydrates?
By weight, silken tofu has 16.9 times fewer carbohydrates than white bean - silken tofu has 1.2g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does silken tofu or white beans contain more calcium?
Both silken tofu and white beans are high in calcium. Silken tofu has 50% more calcium than white bean - silken tofu has 111mg of calcium in 100 grams and white bean has 73mg of calcium.
Does silken tofu or white beans contain more potassium?
White bean is a rich source of potassium and it has 280% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and white bean has 454mg of potassium.